The 7 Types of Rest you’re ignoring, brain hacks Navy pilots use, and why You’re not “too much” — just in the wrong room

Hey there,

Ever felt completely drained even after a full night's sleep? Or wondered why some environments naturally bring out your best while others seem to diminish your worth?

This week, I'm diving into the science of proper rest, the surprising power of mental visualization, and how your environment shapes your perceived value. Let's transform how you recharge and perform!

Let's dive in!

Today at a Glance

• The 7 Types of Rest You Didn't Know You Needed

• The Neuroscience of Mental Visualization: Not Woo-Woo After All

• You're Not Undervalued—You're Just in the Wrong Place

• Humor of the day 🤣

Read Time: 4 minutes

#1. The 7 Types of Rest You Didn't Know You Needed

Most people think Rest = Sleep...

but have you ever woken up after 8 hours of sleep and still felt completely drained?

That's because most of us focus exclusively on physical rest,

while completely ignoring the other six types our bodies and minds desperately need.

The truth is, you might not be physically tired

—but mentally, emotionally, or creatively exhausted.

Here are the 7 types of rest we all need:

1. Physical Rest means giving your body a break through sleep or restorative activities like stretching and gentle movement.

2. Mental Rest is about quieting a busy mind and taking breaks from constant thinking or problem-solving.

3. Sensory Rest involves reducing stimulation from screens, noise, and bright lights to calm the senses.

4. Creative Rest is about recharging your inspiration by surrounding yourself with beauty, nature, or art.

5. Emotional Rest means having the space to express your feelings honestly without judgment or pressure.

6. Social Rest is the relief that comes from spending time with people who don’t drain your energy.

7. Spiritual Rest involves feeling connected to something bigger than yourself, often through purpose, prayer, or reflection.

I’ve come to realize that my afternoon slumps aren’t really about being physically tired—they’re more about mental and sensory overload. Lately, just stepping outside for a 10-minute walk without my phone has done way more for me than a coffee ever could. I’ve also started mixing in different kinds of rest throughout the week.

For example, a couple of steam sessions each week help me reset both mentally and physically. And when the weather’s nice, a walk in nature—or some indoor gardening—really helps me recharge and get those creative juices flowing.

I've created a practical cheatsheet to help you understand the types of REST and what to do to feel rested:

Download the REST cheatsheet

#2. The Neuroscience of Mental Visualization: Not Woo-Woo After All

If you think Mental Rehearsal and Visualization is woo-woo nonsense, I used to think the same—until I learned the neuroscience behind how they literally rewire your brain for success.

Most people limit mental visualization to high-pressure situations:

• Elite athletes practice entire routines in their minds before competition

But the science is even more compelling than you might think.

Exercise psychologist Guang Yue from Cleveland Clinic found that people who performed only "mental contractions" increased their finger strength by 35%, compared to 53% for those doing physical exercise.

Remarkably, the mental group saw their greatest gains (40%) four weeks AFTER training ended. This demonstrates your mind's incredible power over your physical body—and this technique works far beyond athletics.

• US Navy Pilots mentally rehearse entire flights before taking off (Watch the process below)

Here's how to harness mental visualization in your daily life:

1. Start small - Visualize a simple upcoming task for 3-5 minutes daily

2. Engage all senses - What do you see, hear, feel, smell, and taste?

3. Include emotions - Feel the satisfaction of successful completion

4. Practice consistently - Your neural pathways strengthen with repetition

5. Combine with action - Visualization works best as a complement to real-world effort

I've been using this technique before important presentations and difficult conversations. The difference in my confidence and performance has been remarkable.

#3. You're Not Undervalued—You're Just in the Wrong Place

It took me 28 years to realize this one concept: 

Same water. Same bottle. 

But the environment determines the value → price.

This isn't just about products—it's about people too. 

Your skills, talents, and ideas might be overlooked in one environment but celebrated and rewarded in another.

I experienced this firsthand when my creative ideas were constantly shot down at my previous job. After switching companies, those same ideas were not only welcomed but were recognized at an organizational level.

Ask yourself: Are you in an environment that recognizes and rewards your unique value? If not, perhaps it's time to find the place where you'll truly shine.

😂 

Got thoughts on this issue? I'd love to hear them. Just hit reply—your input could spark a future deep dive. If there's a challenge or topic you'd like me to cover next, let me know. I read every message.

That's all for today! Remember that true rest goes beyond sleep, your mind is more powerful than you realize, and your value is determined by the environment that recognizes it.

Until next time,

Zeel